16:00
modified to 750m row, ladder to 4, and 2×400 run extra 250 row to cool down
happy to keep the row under 2:25/500; not happy to be back to single pull ups barely nose over the bar; painless on the run.
yes, run, in winter, me with fixed foot… yippee!

21:30. Big improvement (8mins or so!) from last time. Tried not to break up sets of burpees/pullups which helped the time a lot. This time purple band (last time red). Next time no band.
Definitely feeling like I could lose my lunch